Start off with things that are easy for you and slowly build as you feel comfortable with higher levels of activity. Warm- up your muscles and stretch them before working out. Hold each stretch for about 3. Run on flat surfaces instead of uphill. Running uphill may aggravate the Achilles tendon. Do not lock your knees, especially when stretching or when landing a jump. You can also take advantage of our rehabilitation programs. As directed by your healthcare provider, you can use these as self- directed or supervised guides to care for injuries at home. These exercises do not require a lot of equipment or heavy weights. If you increase the difficulty level and your technique becomes less accurate, go back to the previous level of difficulty. The three conditions are linked because disordered eating leads to low body weight, which leads to abnormal hormonal cycles and amenorrhea. ![]() Without adequate estrogen levels, bones lose calcium, leading to weak bones and fractures. Normal estrogen levels are required for bones to use calcium to remain strong. Bone density loss due to osteoporosis is irreversible, even if menstruation and normal eating are resumed. Disordered eating does not only include anorexia and bulimia, but also inadequate food intake with high levels of exercise. ![]() ![]() ![]() Female athletes involved in highly competitive sports, or activities that require maintenance of a certain body type, such as ballet or gymnastics, are at risk for female athlete triad. If you follow an intense exercise regimen, it. Preventing female athlete triad will decrease your risk of stress fractures, strengthen your immune system, increase your ability to recover from injury, prolong your athletic career, and encourage normal hormonal balance. ![]() Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Main muscles worked: Quadriceps You should feel this exercise at the front of your thigh Equipment needed: As the exercise. Quadriceps (Thigh) Strengthening Exercise While sitting in a chair, straighten your leg and hold for 6 seconds. Then lower your leg and rest for up to 10 seconds. Repeat 8 to 12 times with each leg. Do every day, up to 3 times a day. When this thigh-strengthening exercise. Women who might have the triad, or be at risk for developing it, are those who exercise compulsively more than an hour everyday, unable to skip a day or two. They often restrict the amounts and kinds of foods eaten, exercise without a set training goal, spend excessive time in the bathroom, are depressed, and have frequent unexplained injuries. Heat Illness. Heat illness is the most common and preventable sports injury. As your body heat rises, sweating counters the increased temperature through evaporative cooling. A major factor contributing to heat illness is inadequate replacement of fluids lost through sweat and respiration.
Do not wait until you are thirsty, because by the time you feel thirst your cells are already suffering the effects of dehydration. You should replace fluids as you go rather than let needs accumulate to prevent damage to your body (and performance). When playing a competitive sport, experiment with the timing of pre- exercise fluid intake to allow sufficient time to empty your bladder prior to the athletic event. Aside from drinking plenty of water, the best ways to prevent heat illness are to acclimate your body to warmer temperatures, exercise in the morning or evening when it. Pain occurs when there is increased pressure between the femur (thigh bone) and patella (kneecap). Although some may be prone to such knee pain due to genetic factors, other causes include overuse, weak thigh muscles, obesity, flat feet, knock- knees, and worn out shoes. In order to prevent knee problems, be sure to warm up, cool down, and stretch in the time surrounding workouts (especially after work- outs). Wear shoes appropriate to the sport you. Instead, sleep on your back with a pillow under your knees or on your side with a pillow between the knees. If you like to use stairclimber machines, try taking smaller steps. Once you no longer suffer knee pain, try doing exercises such as straight- leg raises. Either sitting in a chair or lying down, hold your leg out straight and raise it off the ground to strengthen the quadricep muscle without irritating the patella. Pain occurs on the inside of the lower leg, where the soleus muscle of the calf attaches to the shinbone, or tibia. Running and other weight- bearing exercises exacerbate pain. Some quad strengthening exercises place significant stress on your knee joint. Your physical therapist can show you ways to minimize joint stress while still strengthening your quadriceps. Be sure to check in with your doctor before starting these - or any. In order to prevent shin splints, train on softer surfaces, such as grass or a treadmill, or engage in lower- impact workouts, such as swimming or cycling. Proper footwear is essential for runners to reduce the stress of impact. Ice is the best treatment for shin splints, and massage can help as well. Taping the shins can relieve pain, but should not be used to enable exercise on injured legs. Stress Fractures. Stress fractures are tiny cracks in the bone, which occur when muscles are overexerted and lose the ability to absorb shock, which is then transferred to the bone. People who develop stress fractures are usually those engaged in repetitive weight- bearing activities, such as running, tennis, basketball, and gymnastics. Having flat feet, rigid arches, or osteoporosis will increase your risk of a stress fracture, which typically occurs in the lower leg or foot. To prevent such injury, build up the intensity and duration of your exercise routine gradually so your muscles have time to strengthen. Symptoms include pain that increases with time and is still painful after a few days. The pain increases with activity, and there may or may not be swelling. You should go to a doctor if the pain doesn. The sprained joint will cause immediate pain, swelling, bruising, and warmth at the injured site. As the sprain heals, the damaged ligaments and connective tissue will be replaced by new fibrous tissue that is stronger, but not as flexible. The joint may not fully recover for many weeks. To treat sprains, follow. Standing or dangling the leg can lead to more swelling, throbbing, and pain. Do not treat acute sprains with heat, only ice. The best pain reliever to take right after injury is Ibuprofen because it is also anti- inflammatory (decreases swelling). Acetaminophen (Tylenol) is not an anti- inflammatory and Aspirin will increase internal bleeding if taken within 2. Crutches are useful if the leg cannot bear weight fully, but early walking is important to prevent tightening of the tendons that connect muscles to bones. Strains. Strains are often the result of overuse or injury, when muscles or tendons are overstretched or overexerted. While sprains concern ligaments, strains affect tendons, the tissue that connects muscles to bones. Strains cause pain, tenderness, swelling, and bruising at the injured site. Because sprains and strains affect different types of tissue, you can have both types of injury at the same time. For example, an ankle sprain and a strain of the Achilles tendon. Tendonitis (also spelled . The condition causes pain, tenderness, and stiffness near a joint, usually around the shoulders, elbows, and knees, and is commonly the result of injury or overuse. The pain of tendonitis is aggravated by movement, so rest, ice, and pain medication is usually the best treatment. In order to avoid tendonitis, don. Also, try cross- training to limit and spread out high- impact workouts, such as running. Treating Sprains, Strains. After a couple hours you can reduce icing to 2. Compression. Apply an elastic bandage to the area to control movement, but loosen it if you feel numbness, tingling, or increased pain. Elevation. Raise the injured area above heart level. Full return to activity should be avoided until full range of motion no longer causes pain.
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January 2017
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